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Millet and Cauliflower-Topped Shepherd's Pie

Shepherd's pie with millet-cauliflower topping. Makes 6 servings.

From The How Not to Age Cookbook

Ingredients

  • millet
  • Vegetable Broth 2.0
  • cauliflower
  • white miso paste
  • nutritional yeast
  • onion powder
  • brown or green lentils
  • tomato paste
  • red onion
  • carrots
  • garlic
  • mushrooms
  • corn
  • peas
  • thyme
  • marjoram
  • pippali
  • smoked paprika

Instructions

  1. Drain the soaked millet and rinse well.
  2. Transfer the millet to a large saucepan, add the water, and bring to a boil.
  3. Lower the heat to medium.
  4. Cover and simmer for about 15 minutes, then stir in the cauliflower and continue to cook for 5 to 7 minutes, or until the millet and cauliflower are soft and the water is absorbed.
  5. Drain off any remaining liquid.
  6. Add the miso mixture, nutritional yeast, and onion powder, and use a potato masher to mash the mixture together.
  7. Taste to adjust the seasonings, if needed, adding a little more nutritional yeast, if desired.
  8. Set aside.
  9. Preheat the oven to 350°F (175°C).
  10. In a saucepan, combine 1 cup (235ml) of the water and the lentils, and bring to a boil.
  11. Lower the heat to a simmer, cover, and cook for 25 minutes, or until the lentils are tender.
  12. Remove from the heat.
  13. In a small bowl or cup, combine the miso paste, tomato paste, and 2 tablespoons of water.
  14. Stir to blend well.
  15. Stir the miso mixture into the lentils and set aside.
  16. In a skillet, heat the remaining ¼ cup (60ml) of the water over medium heat.
  17. Add the red onion, carrot, and garlic, then stir in the mushrooms, corn, and peas.
  18. Cover and cook until softened, about 5 minutes.
  19. Uncover, stir in the nutritional yeast, thyme, marjoram, onion powder, and pippali.
  20. Continue to cook until the vegetables are tender, about 10 minutes longer.
  21. Combine the cooked lentils with the vegetables, and taste to adjust the seasonings, if needed.
  22. Spread the lentil filling evenly in a 9 x 13-inch (22 x 33-cm) baking dish.
  23. Spoon on the millet and cauliflower topping, spread it evenly, and sprinkle with the paprika.
  24. Bake until hot, about 30 minutes.
  25. Serve hot.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Resistant starch
    From: Millet
  • Beta-glucan
    From: Millet, Lentils
  • Isothiocyanates
    From: Cauliflower
  • Folic Acid
    From: Lentils
  • Folate
    From: Lentils
  • Dietary fiber
    From: Lentils

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • High blood sugar
    Improves · via Resistant starch
  • Upper Respiratory Tract Infection
    Protects against · via Beta-glucan
  • Breast cancer
    Protects against · via Isothiocyanates
  • Cancer
    Protects against · via Isothiocyanates
  • Age-Related Hearing Loss
    Protects against · via Folic Acid
  • Erectile dysfunction
    Improves · via Folic Acid
  • Aging
    Reduces risk of · via Folate
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Alzheimer's disease
    Protects against · via Folate
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber

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